Welcome back to another week of Work it Wednesday with Kylie. This week we are trying out a Tabata Training format. The basic idea behind the Tataba style workout is quick bursts of high intensity training (think 20 seconds on) followed be a brief rest (10 seconds), and repeat. I have found that these workouts are always more difficult than they look on paper, and have been a great addition to my training routine.

For this week specifically, all of the exercises are prescribed at body weight. As with the other weeks, they can be adjusted with any weights you have, if you would like an added challenge. Focusing on form and timing can increase the difficulty if weights are not an option. Often, slowing down a move or holding a position for a longer duration can up the intensity as well.

As with most things in life, the more you put into these workouts, the more you will get out of them. Give the Tabata Training a try, and let us know what you think in the comments below.

Kylie put together a TABATA SPECIFIC PLAYLIST to help you time the workout! It is amazing. Keep your energy up and feeling motivated by using it during the training session.

For each of these workouts, I will provide a single image with the entire routine listed, so you can screen shot it and save it to your phone. Following the overview, I will provide a breakdown of each move and images to accompany.

For more information on Kylie and her fitness background, scroll down to the bottom to read her bio! Kylie has written this week’s workout specifically using her fitness expertise. She has carefully crafted unique workouts that can be done both at-home or in a gym setting. For more information on Kylie and her fitness background, scroll down to the bottom to read her bio!

Take advantage of these free training sessions, and be sure to tell all your friends.

It’s Wednesday. Let’s work it!

September 2nd, 2020


Warm-up: Complete one round of each of the following exercises before moving on to the main workout.

Side Shuffle (1 minute): Start from a standing position. Sink low into an isometric squat position and move from side to side laterally while maintaining the depth of your squat. Alternate each side for one minute.

Karaoke Shuffle (1 minute): Also known as the grapevine lateral movement. Start in a relaxed standing position. Cross your right foot over and in front of your left foot with your arms out to your sides. Then, step open and out to the side with your left foot. Cross your right foot behind your left foot. Continue moving laterally. Switch sides and go the other direction. Repeat on both sides for a total of one minute.

Lunge with Rotational Twist (1 minute): From a standing position, step forward into a lunge position. Bring both your front and back knee into a 90 degree bend. Pausing in your lunge, twist at your torso across the front thigh. Return back to the standing position and alternate legs. Continue for one minute.

Workout (3 Rounds): TABATA – 20 seconds on/10 seconds off. You will do each exercise twice for a total of one minute per round. Complete three total rounds of all six exercises.

Squat to Front Kick: Start by sinking into a low squat position. Press out of the squat and bring one leg out to hip height as you kick your heel forward. Return back to standing position and alternate legs for the front kick. Do this for 20 seconds, rest for ten seconds and repeat one more time.

Jumping Jacks: From standing with legs together and arms at your sides, jump wide with both legs and bring arms above your head. Return back to starting position and repeat for 20 seconds. Take a ten second rest and repeat for another 20 seconds.

Alternate Jump Lunges: Assume a front lunge position (bend to 90 degrees on both legs with one leg forward and one leg back). Exploding out of the lunge, jump upwards and land in a forward lunge position on the opposite leg. Repeat jump lunges for twenty seconds, rest for ten, and repeat.

Horse Jumps: Begin in a low squat position. Align your feet wider than hip width distance apart with toes pointing out and heels pointing in. Bring your arms down in front of you as you reach towards the ground in the squat position. Jump upwards to come out of the squat position. Land with soft knees back in the squat position. Repeat for twenty seconds, rest for ten, repeat again.

Power Pushups: In a high plank position (either from toes or knees), bring your hands wider than shoulder width distance apart. Lower half way down into a push-up position. Using power and momentum press out of your push-up position as your hands leave the ground. The idea is to use your upward momentum to gain some air time. Option for regular push-ups.

Plank Hip Dips: Start in a forearm plank position and align your shoulders over your elbows. Drop your right hip toward the ground, rotating through the hips. Return to center forearm plank position and repeat on your left side. Continue for twenty seconds, take a ten second break, and repeat.

Run through the list of six exercises. Repeat each exercise twice, twenty seconds on with a ten second rest. Complete three total rounds of the series. Enjoy!

More About Kylie:

Kylie Chrisman-Bergmann is a fitness enthusiast born and raised in Northern Colorado. Kylie has a passion for community, yoga, adventure, HIIT workouts, business development, and all activities under the Colorado sun!

Kylie has been an integral part of the fitness community since early 2012, when she began sharing her fitness passion with the NoCo community. While pursuing a degree in Hospitality Management and Business Administration at Colorado State University, Kylie also became certified as a 300-hr E-RYT yoga instructor. In 2017, Kylie pursued her second certification as a Personal Trainer, and is currently working on her Group Fitness certification!

Although Kylie participated in a wide array of fitness via team sports throughout her high-school and college career, it wasn’t until a skiing accident in 2009 that Kylie developed a new appreciation and adoration for the practice of yoga! In doing so, she made a career pivot and began looking into a full-time role in fitness. It was shortly there after, Kylie stepped into a fitness coaching and studio management role for various boutique studios across the Front Range.

Kylie thoroughly enjoys getting her sweat on in multiple facets, as well as cultivating and inspiring a purposeful sense of community in the Fort Collins area. In addition to coaching for Orangetheory Fitness, Kylie also teaches yoga at CorePower Yoga and is often a participant and co-host of various running groups and community yoga around the area. 

In her spare time, you can find her trail running in Lory State Park with her pups, or paddle boarding on Horsetooth Reservoir. She also thoroughly enjoys spending afternoons on her patio soaking up the sun with a buttery glass of chardonnay in-hand, or dinners out with her husband Erik.


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